Vitamin C

Did you know that the body is not able to make vitamin C on its own? That’s why it’s important to include vitamin C-rich foods into your diet. In the body, vitamin C serves many roles: to help form an important protein used to make blood vessels, ligaments, skin and tendons; to help heal wounds and form scar tissue; and to repair and maintain bones, cartilage and teeth. Vitamin C is also a powerful antioxidant that helps block some of the damage caused by free radicals.

There are many fruits and vegetables that contain vitamin C so it’s easy to fit this crucial vitamin into your daily diet. Fruits and vegetables that contain vitamin C include broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, collard greens, fennel, grapefruit, green peppers, kale, kiwifruit, mango, oranges, papaya, pineapple, raspberries, spinach, strawberries, sweet potatoes, Swiss chard, tomatoes, watermelon, and winter squash, just to name a few. Take note—the best food sources of vitamin C are uncooked fruits and vegetables. And there are some foods, such as cereals and other foods and beverages that have had vitamin C added to them.

One sign of vitamin C deficiency is weak immune function, including susceptibility to colds and other infections.